Barkanku abokai. Na ci gaba da rubuta jerin labarai wanda zan yi magana a kansu game da duk nuances na guje-guje a matsayin misali na shiri na don gudun fanfalaki.
Kwanaki 28 suka rage zuwa gudun fanfalaki
A yau ina shirin gudu kilomita 30. Wannan gudu wani nau'in manuniya ne na marathon na gaba. Nan da nan ya nuna abin da ya ɓace don haɓaka sakamakon, tsawon lokacin da za ku dogara da shi, yadda za ku gina jadawalin abinci mai gina jiki yayin nisa, da sauransu.
Na shirya gudu kilomita 30 cikin awanni 2. Wato, minti 4 a kowace kilomita. Na zabi hanya mai sauƙi. Mafi yawan hanyoyin suna bi ta kan madaidaiciyar hanyar da aka rufe da shimfidu masu shimfiɗa. Akwai ƙaramin rukunin datti na mita 600, da kuma hawa mai sau 2 na mita 200 kowannensu.
Cin abinci kafin a gudu
Sa’o’i 2.5 kafin tsere, na ci babban faranti na dafaffiyar taliya don adana glycogen. Maimakon taliya, zaka iya cin buhun burodin buckwheat, hatsi mai birgima, oatmeal ko shinkafa, zaɓi kanku. Duk waɗannan hatsi suna da wadataccen carbohydrates.
Kar ka manta cewa babu mafi alheri daga baya 2 hours kafin horo... In ba haka ba, abincin bazai da lokacin narkewa, kuma yayin gudu, saboda wannan, ƙarin matsaloli.
Zabin nesa da dumi-dumi
Kafin fara babban nesa, sai da na yi tafiyar kusan kilomita 1 sauki gudu don dumama. Sannan ya yi da yawa mikewa motsa jiki.
Nisa ta kasance tazara 3 a ciki 10 km... A ƙarshen da'irar akwai maɓuɓɓugar ruwa inda zaku sha ruwa. Kamar yadda ya juya, ma'anar abinci ɗaya a cikin kilomita 10 bai isa ba. Rashin ruwa ya fara jin bayan kilomita 5-6, duk da cewa yana da sanyi a waje. Sabili da haka, ya fi kyau a sake cika kowace ruwa 5 km... Sannan jin ƙishirwa ba zata bayyana ba, kuma zai zama da saukin gudu. Wannan kawai ya shafi gicciye fiye da kilomita 15. Kuna iya gudu har zuwa kilomita 15 ba tare da wuraren abinci ba.
Cin nasara da nesa
Gudun tafiya a kan mintina 4 a kowace kilomita bai kasance da sauki ba. A zagayen farko da na biyu an ji bugun jini a yankin na 160-170 beats. A madauki na ƙarshe, ya bayyana a sarari zuwa matakin 170-180. Mun sami damar yin hakan don rufe dukkan nisan a kusan gudun daya. Kuskure gama gari wanda yawancin masu gudu sukeyi yana farawa da sauri. Kuma a sa'an nan babu isasshen ƙarfi don tafiyar da dukkan nisan a daidai wannan matakin. Tabbas, ya zama dole, akasin haka, don haɓaka saurin ko a koyaushe gudu a cikin wannan saurin. Wannan hanyar zakuyi aiki mafi kyau koyaushe.
Cin abinci yayin gudu
A karo na farko da na gudu zuwa cikin bazara, wanda a cikina shine wurin ciyarwa, bayan kilomita 15. An yi imanin cewa sa'a guda bayan fara aikin motsa jiki, jiki yana lalata dukkanin glycogen kuma yana buƙatar sake cikawa. Wato, 60-100 grams na carbohydrates. Sabili da haka, a gaban bazara, nisan mita 500, na ci gurasar ginger. Cakulan ko 'ya'yan itatuwa kamar su ayaba ko tanjarin sun fi kyau don sake samun kuzari. Hakanan zaka iya cin abincin da aka toya mai zaki wanda baya ruɓewa, saboda haka bazata shaƙar gutsurar yayin cin abincin ba.
Gels ko sandunan makamashi suna da kyau. wanda zaku iya sa kanku ko saya a shagon abinci na wasanni. A ɗayan ɗayan labarai masu zuwa, zan yi sandar ƙarfi kuma in gaya muku game da hakan. yadda ake yinta.
A karo na biyu na gudu zuwa wurin abinci bayan kilomita 25. Ban ci komai ba. Kawai sai na sha ruwa na gudu zuwa layin gamawa.
Gabaɗaya, gwada shan ruwa a cikin adadin da ba zai haifar da rashin jin daɗi ba. Domin lokacin da ka fara sha yayin guduna, wani lokacin yana da wuya ka daina sai ka iya sha da yawa. Kuma wannan yana barazanar tare da jin daɗin jin daɗi a ciki.
Abin da ake faɗi kenan, shan ruwa kaɗan kuma ba shi da kyau, saboda ƙarancin ruwa zai iya hana ku yin tafiya daidai.
Abincin bayan motsa jiki
Lokacin da na dawo gida, na sha ruwa kimanin gram 700. Kada kaji tsoron sha bayan motsa jiki. Idan jiki na bukata, to biya masa bukata. Haka ne, ba za ku iya sha da yawa yayin gudu ba, ko da kuwa jiki yana so, amma bayan guduwa, sha ruwa a kowane adadin.
Bayan kamar rabin awa, sai na ci miyar kaza. Bayan horo, kuna buƙatar cin abinci mai gina jiki don saurin murmurewar tsoka.
Wannan shine yadda na yi tsere tsallakar tsere mai tsayin kilomita 30.
Mataki na gaba na shirye-shiryen yana gudana sassan 1-2 kilomita, fartlek, horarwa ta gaba ɗaya a cikin ƙarami kaɗan.
Abinci zalla ne kawai, wato, abinci mai ƙarancin mai wanda ba shi narkewa ƙwarai, matsakaiciyar furotin da yawancin carbohydrates. Sabili da haka har zuwa lokacin da ya rage mako guda kafin marathon.
Ina shirin yin ayyuka da yawa a filin wasa ranar Laraba. Kuma a cikin labarin na gaba zan yi magana game da gudana a cikin sassan, yadda irin wannan horon yake da amfani, kuma menene nuances dole ne a ɗauka cikin wannan yanayin.
Don inganta sakamakon ku a tsere a matsakaici da kuma nesa, kuna buƙatar sanin abubuwan da ke gudana na gudu, kamar su numfashi daidai, fasaha, ɗumi-ɗumi, ikon yin ƙyallen ido na dama don ranar gasar, yi aikin ƙarfin da ya dace don gudu da sauransu. Sabili da haka, Ina ba ku shawara da ku san irin koyarwar bidiyo na musamman kan waɗannan da sauran batutuwa daga marubucin shafin scfoton.ru, inda kuke yanzu. Ga masu karanta shafin, koyarwar bidiyo kyauta ne. Don samin su, kawai kuyi rijista da wasiƙar, kuma a cikin aan daƙiƙoƙi zaku karɓi darasi na farko a cikin jigo akan asalin numfashi mai dacewa yayin gudu. Biya a nan: Gudun koyon bidiyo ... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
